Wednesday
Crossfit Chilliwack – CrossFit
Warm-up
Warm-up (No Measure)
DYNAMIC WARM-UP
On a 5:00 clock:
2-4-6-8 … etc.
Ring Rows
PVC Pass-throughs
Jumping air squats
Warm-up (No Measure)
DUMBBELL SNATCH INSTRUCTION
5 single-arm DB swings each arm Hells down, chest up
5 single-arm DB push presses each arm Drive through the heels, launch the DB overhead with the legs
5 single-arm DB hang snatches each arm Squeeze tight and pull fast with the shoulder
5 single-arm DB snatches each arm Keep the chest up as much as possible as the the DB comes down
Strength
Metcon (Weight)
On a 10:00 clock:
Build to a heavy 5-rep DB snatch/arm
– Complete 5 consecutive reps on one arm, then 5 on the other.
Warm-up (No Measure)
BAR MUSCLE-UP REVIEW
1 set:
5 kip swings
3 small kip swings + 3 big kips
3-5 kipping pull-ups
3:00 of BMU, C2B, and pull-up practice
MINI ROUND
2 sets:
6 DB snatches
1 BMU or 3 C2B/kipping pull-ups
Workout
Metcon (AMRAP – Rounds and Reps)
RX
AMRAP 10:
12 alternating DB snatches (35/50 lb)
4 bar muscle-ups
Metcon (AMRAP – Rounds and Reps)
INTERMEDIATE
AMRAP 10:
12 alternating DB snatches (20/35 lb)
4 chest-to-bar pull-ups
Metcon (AMRAP – Rounds and Reps)
BEGINNER
AMRAP 10:
12 alternating DB snatches (10/15 lb)
4 banded pull-ups
Stretch
Warm-up (No Measure)
1 set:
1:00 barbell bicep mash/arm
1:00 barbell forearm mash/arm
1:00 double forearm stretch on wall